CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
—
P1:
4 Alt DB Reps of each movement. (Choose own Load)
P2:
20 Banded Pull-aparts
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-up
1-3 Bar Muscle-ups/Or Level Sub
[swap]
—
Metcon (Time)
Level 1:
For Time:
Buy In:
100 Calorie Bike Erg
Into…
15 Bar Muscle-ups
100 Dumbbell Power Snatches
12 Bar Muscle-ups
80 Alt Devils Press
9 Bar Muscle-ups
60 Lateral Burpees Over Dumbbell
6 Bar Muscle-ups
40 Overhead Alt DB Lunges (5’s)
3 Bar Muscle-ups
Into…
Buy Out:
100 Calorie Bike Erg
RX: 1 x 22.5/15kg Dumbbell
—
Level 2:
For Time:
Buy In:
100 Calorie Bike Erg
Into…
25 Chest To Bar/Chin Over Bar PU’s
100 Alt Dumbbell Power Snatches
20 Chest To Bar/Chin Over Bar Pu’s
80 Alt Devils Press
15 Chest To Bar/Chin Over Bar PU’s
60 Lateral Burpees Over Dumbbell
10 Chest To Bar/Chin Over Bar PU’s
40 Overhead Alt DB Lunges (5’s)
5 Chest To Bar/Chin Over Bar PU’s
Into…
Buy Out:
100 Calorie Bike Erg
– Scale Dumbbell Load if needed.
– Scale Reps if needed.
—
Level 3:
For Time:
Buy In:
100 Calorie Bike Erg
Into…
30 Ring Rows
100 Alt Dumbbell Power Snatches
25 Ring Rows
80 Alt Devils Press
20 Ring Rows
60 Lateral Burpees Over Dumbbell
15 Ring Rows
40 Overhead Alt DB Lunges (5’s)
10 Ring Rows
Into…
Buy Out:
100 Calorie Bike Erg
Scale Dumbbell Load if needed.
Reduce Dumbbell Reps If Needed.
SINGLE OVERHEAD DUMBBELL LUNGES
– If you can’t hold Dumbbell Overhead, hod at shoulder, by your side, goblet lunges or Body weight.